Take one

Cosmopolitan (India) - - COSMO YOUR BODY - ARM BLAST ROLL­OUT

Mus­cles worked: Bi­ceps and tri­ceps. How to do it: Stand with your feet hip-width apart and your knees soft. With a dumb­bell in your left hand, hold you your left arm at the side of y your body with your faci fac­ing for­ward.

H Hold­ing a dumb­bell in y your right hand, rai raise your right arm so it’s be­hind your head, wi with your el­bow po point­ing up­wards.

Curl your left hand to to­wards your sh shoul­der, keep­ing y your el­bow in c con­tact with your r ribs, and ex­tend the r right arm, lift­ing the d dumb­bell up t to­wards the ceil­ing. Switch arms af­ter 12 reps. Mus­cles worked: Core, up­per back, shoul­ders and but­tocks. How to do it:

Kneel in front of the ball and place your hands on top of it, arms ex­tended and back straight.

Keep­ing your arms ex­tended and abs pulled in tight, roll the ball for­ward so your fore­arms and your up­per arms are pressed against it.

Slowly re­turn to the start po­si­tion by con­tract­ing your core mus­cles while pulling yourself back up. This is one rep.

There’s a lot you can learn from the Golden Girls! There’s a lot you can learn from the Golden Girls! There’s a lot you can learn from the Golden Girls!

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